Pages

Sunday, April 19, 2015

I haven't posted in a while so figured I would at least leave a brief summary with how things are going. Numbers have gone up over the past year, I'm around 250 snatch, 335 Clean, 415 BS, 515 Deadlift.

In 2013, I qualified for the Crossfit Games in 17th place of the top 20 invited world wide. I ended up taking 3rd place and bringing home a medal.

In 2014, I qualified again and went to the Crossfit Games in 5th place of the top 20 worldwide. There were about 12,500 athletes that year that competed in the open. That year I ended up taking 7th place. The workouts didn't work to my advantage that year but it was an exciting year.

Both in 2013 and 2014, I ended up taking 1st place in the final workouts. I have a history of gaining momentum as the competition goes on and end up finishing strong.

At the time of this post, I'm currently sitting in 33rd out of 18,000 in the Crossfit Games 2015 Open. The semi-qualifiers to determine the top 20 out of the top 200 in the world is only one week out. Make it or not, I'll give it my all.

Job is good and the family is healthy. Everything else is second to that. Onward!

Monday, October 21, 2013

Severly pulled tendon/muscle in my best shoulder while trying to rehab the other 13 days ago. I believe it was where the long head of the bicept ties into the shoulder. Couldn't move my arm for 3 days and pushup was out of the question 7 days post injury. Attempted a pushup with sharp pain still present 10 days post injury. Took 10 days off from doing anything other than a little running. 13 days after the injury I'm just starting to work back into it slowly.

No idea what the future holds as I typically take it day by day. This may have been a sign from the good lord to take some time to rest my shoulders. 6 years of Crossfit and never had a shoulder issue. I don't think this is related to age although I think my body went through some changes at 42. I'm seeing a lot of shoulder injuries from a lot of young athletes today and never remember seeing of this the first 6 years. Why? I think we're all pushing weights and reps at a very intense level relative to what we are capable of because of size, flexibility, etc. I think we've finally crossed that line where it must be addressed

I'm addressing it and on a mission. If I find a cure, I will be sharing it.

Monday, September 30, 2013

B.Four sets of:Snatch Balance x 1 repRest 2 minutesTerminology: Different coaches have different terminology, when I refer to “Snatch Balance” I expect a dip, drive and foot movement into your receiving position at the bottom of your snatch. If I want only a drive under the barbell – no dip and drive – I will refer to the movement as a “Snatch Drop.”

OPTIONAL A.M./Additional Session:A.Easy 1-Mile Warm-Up RunB.Six sets of:100 Yard Accelerations(Perform these barefoot on grass if possible – starting at roughly 60%, build every 10-15 yards until you reach 90%, and then slowly begin to taper back down in the last 30-40 yards)Rest 90 secondsC.Run 400 Meters @ 80%Rest 60 secondsRun 400 Meters @ 75%Rest 60 secondsRun 400 Meters @ 70%*NOTE #1 – This is the exact program from last week. The reason is simple…most of you are new to track efforts and only last week might have started to establish pacing and mechanics. I am going to keep the progression simple and maybe even repetitive until it looks like folks are ready to move forward.

Friday, September 27, 2013

A.On the minute, every minute, for 10 minutes:Power Snatch x 3 repsBuild the load over the course of the 10 sets. Start light, last 2-3 sets should be “heavy” for the triple. All snatches must be received above parallel.

Wednesday, September 25, 2013

A.Eight sets of:Tempo Front Squat @ 31X1 + Front SquatRest 2-3 minutesThree second descent to the bottom of the front squat, then pause for one full second (“one-one thousand”) and get up to standing as quickly as possible, then reset, breath, tighten up and perform another front squat with no tempo restriction. Build to the heaviest load possible.

Worked up to 135#. Not good lowering these and not worth the injury of missing my shoulders.

C.Six sets of:Halting Clean Deadlift + Hang CleanRest 2 minutesPull barbell from floor to just above the knee and pause for 1-2 seconds – you should feel weight distributed through mid and rear foot, tension through your hamstings, and lats should actively pull the barbell into your thighs, then stand tall, then clean from the high hang position.

Worked up to 285#. Recieved crappy news over the phon. Workout went to hell. Used a crappy bar with no flex today as well.

About Me

I am a competitive martial artist of 25 years and hold two black belts in TaeKwonDo and Unified Martial Arts. As an MMA coach I've had had the opportunity to train and coach many Olympic and professional fighters over the years. I Started Crossfit June 2006 and slowly tapered off my life long martial arts passion so I could dedicate myself to this new sport. I am a Network Security Engineer for Verizon during the day, full time father/husband in the evenings. I fit workouts in around the family whether it be while everyone is sleeping, doing homework, or at the gym doing their own workout. I married my high school sweetheart and we've been happily married for 22+ years, have two wonderful kids (Luke 13, Arilyn 16). Majority of my training with Crossfit has been in my garage over the years. We are members of a wonderful gym "Pandoras Box Crossfit" here in Colorado Springs and everyone loves it. Took 3rd place at the Crossfit Games 2013. What happens from here? Tomorrow!